Scott's Mentor Group-Closed (Page 18)

Thanks a million Scott,

I'm going to get the foam roller tomorrow and will add in the rest of your suggestions.  After watching the video Troy posted,  I've decided to register for the race in March tonight as extra motivation.

Craig.

Hi Bernarddogs

That is a truly amazing and inspirational film!! It really makes you put everything into prespective and gives inspiration and motivation to believe that you can succeed in anything if you put your mind to it!!

Thanks for sharing

Gareth

Troy,

After watching the film I wasn't planning on running through my injury just plan on not whining about anymore , and plan on being more grateful for all the gifts I've been blessed with!

Last night my wife reminded me that my daughter has "The Stick" so I used it a bit.  All I can say is wow!

I'll swim a little later this morning and my son want me to take him on a mountain bike ride later, so probably no road bike.

As far as the big game goes, is it possible for both teams to lose?

I actually wouldn't be surprised if The Packers still pulled this thing off.

14 went fairly well. I had a scare around mile 6 ... running through campus just trying to find an open door for some immediate bathroom needs. I lucked out just in time. Ended up with an 8:29 pace on a fairly hilly route.

Good morning peeps ...

Today will be a rest day for me. Normally, I'd be heading to the pool after work, but it's Marianne's birthday (my wife), so I'll be heading home to get started on her special birthday dinner. I plan on hitting it pretty hard for the rest of the week.

Hey guys ...

Swam 1850m today in 41 minutes ... did the first 400 in 7:44 want to notch this down to about 7:20 before my supersprint on April 22nd ... figure the best way to get faster is to just add distance so next time will do an extra 100 and keep adding on until I am doing 2 miles ... since my longest swim distances this year will be a one mile ocean swim and the first leg of the Poconos 70.3 ... 2 miles in training each time should be enough right??

Ran a 5k after - unfortunately I opted to dress and drive closer to my kids school (a 15 minute car ride) because I was afraid I would be late to pick them up if I ran by the pool.  Covered the distance in 28:51 and honestly don't think I had much in me to go much faster ... glad there is still 8 weeks of solid training before the "events" start ... I am not up to par yet. 

Plan to repeat the same tommorrow - after a full day of work.  Will be interested to see if I do better or worse after spending 11 days on my feet from 1:30 in the morning ...

Side note - I am pursuing another road bike ... fingers crossed same brand as my TT bike hope I get this one ...

Good luck with getting the new road bike.  

With regards to your swimming, I was wondering if you swim the meters straight or are you doing some interval training?  

I had a great swim this morning.  Long bike on the trainer last night for the 2nd half of the game.  About to teach a class.  I hope everyone has had a great day.  Happy Birthday to your wife Troy!

Hello everyone!

Nice workout Paul! Don't let training runs fool you. Whenever I throw in some marathon or half-marathon paced miles into my workout, I come away convinced that I'll not possibly hold that pace for my target race. It all comes together ... race day is different. Keep on keepin' on. And take some recovery paced days as well ... so you save yourself for those workouts where you really push the pace.

Scott: I took a look at that Stowe triathlon. Looks like a nice race. I calculated what I though my times would be and set 1:15:00 as a worthy goal. Then I looked at last year's results. Holy Cow!!! That 40-49 age group has some performers!! Humbling. I may need to adjust my goal of qualifying for AG Nationals and count on running the Sprint that day.  

Paul, good luck with the bike.  Lots of good deals out there.  You'll find the right one.

I'm on the road again and after looking at the nasty stuff in the bottom of the pool don't think I'll be swimming here! Went on the treadmill for an hour.  Walking 4 minutes running 1 minute.  Now have the calf on ice.  It felt pretty good today.  Probably ride the hotel bike tomorrow.

Have a great day on Tuesday.

C

Evening, tri-trainers!!

Looks like everyone had a good workout today. Troy, I hope you and Mrs. BernardDogs had a good birthday night. Did you cook?

We had a sunny day in the high 40s so I hit the road on the bike. I did 15.46 miles right at 57 minutes for an average of just over 16 mph. It is an up and back route so I am always trying to shave a little off each way.

Tomorrow will be a 3-4 mile run or swim depending on weather. My goal this week is to shoot for 4 miles and keep a 9-9:30 pace. A sub 9 minute mile would make me very happy. 

happy training, everyone!

Good morning!

I'm up early enough to allow me an 8 mile run this morning. 38F outside right now, which also allows me to run it in shorts. On February 7th! I'll take it. Finally got the contact points on my headlamp cleaned up ... they hadn't been taking a charge, so I was afraid I'd have to buy a new one. White vinegar did the trick.

I did cook last night, Ashley ... gourmet BLTs (a few more ingredients added), sweet potato fries on the grill, and a chocolate/banana cake. The cake was a new recipe and I wasn't all that jazzed about how it turned out. The flavor was great, but it was too dry.

Okay ... gotta get out there.

Troy

Good morning, Everyone!!

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32F is about my limit for shorts. I've got running partners who take it down into the teens. If there is no wind, I can go into the 20s, but that's rare. For me, the key is a cap and my running mittens. If my head and my hands stay warm, I'm usually good. If there is a brutal wind, I'll go to my windproof undies to protect "Little BD".

Food: Breakfast cereals are my Achilles heel. If it's in the house, it doesn't take me too long to power through. Marianne makes our own homemade granola every weekend, so that's at least got far less sugar. 

I also like beer, but I'm pretty good about keeping it within manageable caloric limits. I don't buy low calorie or light beer. I buy good stuff ... and we have a lot of it here in Vermont. 

     I won't wear shorts in the winter but I always feel a little silly when I see people running in them and I'm wearing 2 pairs of insulated running pants, 2 shirts a windbreaker, a neck gaiter, gloves and wool socks. I really don't like to be cold.

      As for food: I like dessert. Mostly chocolate. Chocolate cream pie is one of my favorites. In the summer, though, I love soft ice cream. Vanilla with rainbow sprinkles. I'm also a sucker for greasy pizza. I'm a very fussy eater so getting a healthy diet has taken years and I started keeping track of calories a few weeks ago so I'm not planning on eating any of those things for a while. I'm motivated though so it's not really a problem at the moment.

Hello everyone,  Mondays and Tuesdays are becoming increasing busy for me.  So my apologies for not checking in sooner.  Awesome Star Wars cartoon.  I shaved my legs for the first time this summer.  It was a great feeling in the water, and my wife really liked it.  So that's a bonus.  

As far as food goes.  I go through about a jar and a half of Peanut butter a week.  I spoon it right from the jar.  It goes in my occasional recovery shake, and I could have it with every meal, but don't.  Once a year I make my own honey roasted peanut butter.  I only do it once a year because I don't stop eating it till it's gone.  

I haven't had a beer in I don't know how long.  I can't remember when the last time I had a drink.  I don't miss it.  I don't even think about it really.  About once a month I will enjoy a pepsi.  

I'm getting excited for the season.  My wife can tell because I've been particularly antsy lately.  I'll be racing a 5k next month, then hitting my in season training plan.  I hope everyone is healthy and happy.

Troy, I now know why you run in shorts! It's so cold you want to get back inside a heck of lot faster so you run harder!!! I did a 3.5 mile run today in shorts in cold weather and set a PR of an 8:44 mile pace!!! I am super pumped! I did a sub 9 last week on the treadmill but outside conditions and hills always make it more interesting.

Troy, being the beer lover I am, I could have a good time in Vermont. I have read about some amazing microbrews up there. I would love to hit some slopes up there as well. You ski? Scott? 

What is everyone's thoughts on a 5k race? I have never worn a bib number and am excited for my first one. I am shooting for a 5k next week in FLA. What kind of running should you do the week of the race? 

47 days till I conquer my first tri!

Ashley: I run a 5k per week throughout the summer and sometimes another track workout that week. By the end of the 18 week 5k series, my body adjusts just fine to them ... but they always throw my schedule a bit at the beginning. My most recent 5k was January 1st and I cut out any hard work the 5 days prior (no intervals, no deliberate hill work, etc.). I tell myself that I can endure anything for 3 miles, take a deep breath, and run hard.

5ks are brutal if you're doing them right. You start fast for the first mile, try to hold it for the second mile, and then finish fast for the third mile. Lungs burning the entire time. Based on your recent training times, I think you can go out at an 8 pace for the first mile and then grit it out from there. My general aerobic run pace is currently at a 7:50ish ... if I had a 5k this weekend, I'd go out at a a 6:10 pace for the first mile and try with everything to hold on.

Actually, I think you could shoot for a 7:50 for that first mile. It'll feel weird ... and you'll feel like you have no business running that fast, but get past that and see what happens. Then hold on.

************

Rode a 60 min. threshold workout on the trainer this morning. No pool for me tonight. 

I agree.  5k's hurt from beginning to end when done right.  Don't be afraid to blow up.  Push a little in that first mile and then hold on for the 2nd, then hey, you only have 1.1 to go.  

Or you can go out conservatively and try to pick it up from there.  That hasn't worked so well for me, but some people approach it that way.  

That sums it up right there. A blow up in a 5k is not the end of the world. And you'll still be done in under 30 minutes. If you're dry heaving at the end, you did  it right.

That's funny because my wife and daughter don't come up to me immediately after a race, they call it "Daddy's dry-heave time".